The Shocking Truth About Gut Health and Probiotics

Health

How To Choose A Probiotic Supplement

#1. Look At Bacteria Strains

Some probiotic supplements contain only a single strain of bacteria, while others contain 10 or more. In some instances it may be beneficial to have only one strain (if you are targeting something specific or combating negative effects of specific antibiotics) but for daily supplementation it is best to get a probiotic with 10+ individual strains.

Lactobacillus Acidophilus is the most popular strain of probiotics that has been shown to be helpful with candida overgrowth and your immune system. It also creates vitamin K as a byproduct and is important in digestion of dairy products. If you have a dairy intolerance it could be due to a deficiency in this bacteria.

Bifidobacteria Bifidum is another one you might’ve heard about in TV commercials. It helps with digestion, B vitamin synthesis and immune system function.

Longum helps to maintain the integrity of your gut wall and is helpful in eliminating toxins. This bacteria also assists in breaking down grains, legumes and cruciferous vegetables.

Saccharomyces Boulardii is great for traveler’s diarrhea and other indigestion. Also a big player in combatting chronic yeast.

Lactobacillus Bulgaricus, Lactobacillus Acidophilus and Streptococcus Thermophiles help the gut to digest and absorb lactose (milk sugars).

Bifidobacterium Infantis 35624, Lactobacillus Plantarum 299V and Bifidobacterium Bifidum MIMBb75 regulate bowel movements and relieve gas, bloating and pain.

#2. Look At Colony Forming Units (CFU)

20-50 billion is a good place to start. Consult with your healthcare professional if you want to find the best dosing for your individual needs.

#3. Avoid Unnecessary Ingredients

Read the label. Avoid supplements with fillers, binders, additives, artificial colors or mystery ingredients.

Also check that it is ALLERGEN FREE and preferably vegan. No gluten, soy or dairy.

Probiotic Rich Recipes

Old Fashioned Lacto-Fermented Sauerkraut

Ingredients:

5 pounds cabbage (about two heads, preferably organic)
3 ½ tbsp coarse sea salt (unrefined)
Mason jar

Instructions:

You will need a crock or a large non-reactive bowl (glass), a plate that fits snugly inside and something to weigh the plate down. A food grade plastic bucket, a mason jar, or a jug are all options.
Shred the cabbage and place in the bowl or crock you will be fermenting in. Toss with the salt and cover with some kitchen towels. Leave for 15 minutes to an hour to allow the salt to draw out the juices of the cabbage.
Using a mallet, or whatever you have on hand gently pound the cabbage down so that it’s tight fitting in the bowl. Place the clean plate on top and weigh it down with whatever you are using for the purpose. Press down gently, but firmly. The liquid from the cabbage should rise to the top. You will want the liquid to cover the plate with room to spare within in 12-24 hours. If it hasn’t risen above the plate by that point, make up some salt water by mixing one cup of filtered water with one teaspoon of sea salt and use as much as you need. Cover with kitchen towels or a clean pillowcase to protect it from flies and dust.
Each day you will remove the plate, and rinse it. If there is any “scum” on the surface of the water, remove as you much of it as you can with a spoon. Start tasting the sauerkraut after a few days. It will start to sour within a few days and will continue to “ripen” as the days go on. How quickly it ferments will depend on the temperature of your house. We like it after about ten days.The lovely thing is that you can stop the fermentation process when it tastes good to you.
When it’s fermented enough for your taste, Bottle it up in clean mason jars, and place in the refrigerator where it will keep for a long time.

Homemade Kimchi

Ingredients:

1 medium head of napa or green cabbage, shredded
1 bunch of green onions, sliced
1 cup carrots, shredded
1 tbsp ginger root, grated
3 cloves garlic, crushed
½ tsp or more Korean red chili pepper powder or regular red chili pepper flakes
½ tbsp sea salt
¼ cup water kefir (use water kefir that has finished the fermentation process)

Instructions:

Combine all ingredients in a bowl and cover for 30 minutes.
Mash mixture down with the back of a spoon or potato masher so it gets juicy.
Transfer to ball jar and press down so the liquid comes to the top, covering kimchi.
Leave 1 inch of space in jar.
Lid tightly and let sit on kitchen counter for 3-7 days, checking fluid level after 24 hours. (Always have liquid covering kimchi)
Test after day 3 for desired doneness.
Store in refrigerator.

Earthie Mama’s Kombucha Tea Recipe

Author: Wake Up World

Ingredients:

1 cup organic sugar
4-6 teabags (organic green, black or white)
Kombucha starter culture ~ SCOBY (Symbiotic Culture of Bacteria and Yeast)
1 cup starter liquid (from another Kombucha tea)
Brewing glass jar
Cloth cover
Rubber band

Instructions:

Bring 4 cups water to a boil.
Turn water off , add tea bags ~ let steep for 10-20 minutes
Stir in 1 Cup organic Sugar
Let tea cool completely
After it cools, pour in brewing jar
Pour in starter liquid and SCOBY
Cover with cloth and secure with rubber band
Set in a dark place out of sunlight
Keep undisturbed for 7 days.
After 7 days try your kombucha with a straw or spoon. If it tastes too bitter than it has brewed too long. If it is too sweet put cloth and rubber band back on and let sit for a few more days trying it every so often until it tastes to your liking.
Drink as desired.
Put it in fridge right away or fill up smaller bottles almost to the top and store for second fermentation for more carbonation.

Conclusion

Being here - reading this post, doing your research, searching for answers - is a major step towards gaining the best health of your life. I can guarantee that once you start taking better care of the internal you, the external you is going to shine even brighter.

Probiotics are something I take in supplement form and through the food I eat on a daily basis. They are a major reason I enjoy the great health that I do.